Salmon
A rich, fatty fish prized for its flavor and omega-3 content. Atlantic salmon is almost always farmed. Wild Pacific varieties (sockeye, king, coho) have deeper color and firmer texture. One of the easiest fish to cook for beginners.
Where to Find It
Seafood counter (fresh fillets and steaks) or frozen section (individually vacuum-sealed portions). Canned salmon is in the canned fish aisle near tuna. Smoked salmon is often in the deli/refrigerated section.
How to Pick a Good One
Fresh: should smell like the ocean, not 'fishy.' Flesh should be firm and spring back when pressed. Bright color — no browning or drying at edges. Ask the fishmonger what came in that day. Frozen is often fresher than 'fresh' because it's frozen at sea immediately.
How to Store
Fresh: use within 1-2 days. Store on ice or in the coldest part of the fridge. Freeze for up to 3 months in an airtight bag. Thaw in the fridge overnight or in cold water (sealed bag) for 30 minutes.
Shelf life: Fresh: 1-2 days. Frozen: 3-6 months. Cooked: 3-4 days refrigerated.
Prepping Tips
Remove pin bones with tweezers (run your finger along the fillet to find them). Pat skin dry with paper towels for crispy skin. Start skin-side down in a hot pan. Remove the gray fatty layer between skin and flesh if desired (edible but strong-flavored).
Substitutions
Arctic char
Equal amountVery similar flavor and texture. Slightly milder.
Steelhead trout
Equal amountLooks and cooks almost identically to salmon. Often cheaper.
Canned salmon
One 6oz can per filletGreat for salmon patties, salads, and pasta. Bones are edible and high in calcium.
Common Uses
Frequently Asked Questions
How long do you bake salmon at 400°F?
12-15 minutes for a standard fillet (1 inch thick). The center should be slightly translucent for medium, or opaque throughout for well-done. Use a fork — if it flakes easily, it's done. Internal temp: 125°F for medium, 145°F for USDA recommended.
Is farmed salmon safe to eat?
Yes. Modern salmon farming has improved significantly. Farmed salmon is higher in fat (more omega-3s but also more omega-6s). Wild salmon has more intense flavor and fewer contaminants. Both are healthy choices — eat whichever you prefer and can afford.
What is the white stuff that comes out of salmon when cooking?
That's albumin — a protein that coagulates and gets pushed to the surface during cooking. It's harmless and edible. To minimize it: brine the salmon in salted water for 10 minutes before cooking, or cook at a lower temperature.
Recipes Using Salmon
4 recipes in our collection use salmon.
Nutrition
Per 4 oz cooked (113g)
Key Nutrients